5 Core Principles
- Free
- Open to all Men
- Held outdoors, rain or shine, heat or cold
- Peer led
- End with Circle of Trust
Coupons are recommended. 38 lb cinder block are optional but recommended!
Get it going!
- 20 Strawberry Pickers IC (In Cadence called out by Q)
- 20 Finkle Swings (swing leg back and forth 10 on Right, 10 on Left)
- 20 Merkin
- 20 Salsa Dips IC Q Led.
- 20 Two touch lunges IC – Lunge touch knee to floor, then 2 more knee touches. 10 right then 10 left
- 20 Michel Phelps
The Terrible Thang
Round 1. 100 of the following (Cut A Wicked Flip)
- 10 Hand Release Merkin + Shoulder Tap at the top
- 10 Coupon Big Boy Sit-ups
- Repeat
Round 2. 120 of the following (Side Huddle)
- 10 Right Side Bends with Coupon
- 10 Left Side Bends w/coupon
- 10 squats w/coupon
- Repeat
Round 3. 100 of the following (Stir the Kettle)
- 5 Right Hand Kettle Bell Swing (can be substituted by 10 two hand Swings)
- 5 Left Hand Kettle Bell Swing
- 10 Coupon Curls.
Round 4. 100 of the following (Clean the Pickle)
- 10 Clean and Press
- 10 Pickle Pointers w/Coupon
Round 5. 150 of the following (Arm Burn)
- 10 Triceps Dips on Coupon
- 10 Bottom Half Coupon Curl – Biceps Curl from starting till arm is parallel to floor.
- 10 Top Half Coupon Curl – Biceps starting parallel to floor up to 90 degrees
Announcements
- F3 Outlaw trail run Monday 4/26 at 8:00 launch.
- Join upcoming bible app plan: https://www.bible.com/en/reading-plans/12513
- May 1st AOs back in session with restrictions – details in F3 Suncoast Newsletter Spring 2020
https://mailchi.mp/caee9bc62f03/f3-suncoast-newsletter-spring-2020?e=88e193ad83
Prayers and Praises
- QuickDraw’s health
- I Spy’s Job
- Billy Defib LoPresti
- Sarah and Lori
- Andrew’s M’s Continued Migranes
- Ripken’s Abkle, Chili’s Ankle and Foot, Stagecoach’s Foot
- Any injured pax.
- Doctors, First responders and all those people that keep our community and country running.
See you in the digital gloom!